Saturday, May 18

June 28, 2019

 

ACTIVATION
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Russian Baby Makers

Buzz Lightyear (Team Version) (Time)

In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15')
... Directly into...
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

A two part workout, where we start with running and gymnastics, and evolve into an all-barbell finish.

Stimulus wise, we are looking for the following criteria with the barbells:
First weight - A clean and jerk all teammates can cycle for 21+ reps unbroken, when fresh.
Second weight - A clean and jerk all teammates can cycle for 15+ reps unbroken, when fresh.
Third weight - A clean and jerk all teammates can cycle for 9+ reps unbroken, when fresh.
Fourth weight - A clean and jerk all teammates can cycle for 6+ reps unbroken, when fresh.
Fifth weight - A clean and jerk all teammates can cycle for 3+ reps unbroken, when fresh.

Starting with the run, the team runs together here. And we can't start the barbell-facing burpees until all three athletes are back at the barbell. On these following burpees and rope climbs, these are team totals, where one athlete works while the other two rest. In the absence of a rope, let's complete 35 CTB Pull-Ups per round.

This same theme of one working, two resting, carries to the barbell, which again we have team totals. Change weights after each completed barbell.

If we reach the time cap, add a single single to the 30:00 total for each rep not completed. In other words, if we finished the fourth barbell and reached the time cap while we were changing weights to the fifth, our score would be 30:21.

 

Buzz Lightyear (Individual) (Time)

3 Rounds:
400m Run
15 Barbell-Facing Burpees
3 Rope Climbs (15')
… Directly into…
10 Power Clean and Jerks (135/95)
10 Power Clean and Jerks (155/105)
10 Power Clean and Jerks (185/125)

Starting with running and gymnastics, and transitioning to an all-barbell finish.

Stimulus wise, we are looking for the following loads:
Weight #1 - A load we could cycle for 15+ reps unbroken, when fresh.
Weight #2 - A load we could cycle for 10+ reps unbroken, when fresh.
Weight #3 - A load we could cycle for 5+ reps unbroken, when fresh.

Challenging loads, but those that we can cycle always. We aren't looking to reach into heavier loads during our deload week here.

In the absence of a rope today, let's complete 15 CTB pull-ups per round.

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